Postpartum back pain is a common challenge that many of us moms encounter as we embark on the beautiful journey of motherhood. In fact, a whopping 75% of women experience lower back pain postpartum at some point. With all the changes that our bodies go through during pregnancy, it’s no wonder that we might feel a bit out of whack. But the good news is that postpartum lower back pain is often very treatable, and understanding the potential causes is the first step to feeling better. So let’s take a closer look at what are the cause of low back pain – 5 common causes of back pain in postpartum. Explore some tips to help you alleviate discomfort and get back to feeling your best!
Why Does My Back Hurt After Having A Baby?
5 Common Causes of Back Pain in Postpartum:
1.Repetitive Movement
After the joyous arrival of your little one, postpartum back pain often arises from the physical demands of caring for a newborn or toddler. The repetitive movements involved in tasks such as lifting your baby from a crib or changing diapers can strain your back muscles. By the end of the day, you might find yourself with a tired and achy back (totally get it!) By being mindful of your positioning and techniques during your daily activities, you can give those hardworking muscles the relief they deserve. Check out our guide for new moms to learn the best baby care techniques and positioning for you back, so you can bid farewell to back pain and enjoy every precious moment of parenting with more comfort and ease.
Pro Tip:
- Using proper body mechanics can ensure good alignment and assistance from other muscle groups so your back feels supported.
- Be mindful of your posture and positioning during your everyday activities. Change of positioning can help as well as staying upright when caring for your baby. When lifting try to use a hip-hinge, squat, or single-leg kneel, which will help decrease the strain on your back. For more tips on the best back techniques during baby care get your free guide here.
Fun Fact: Did you know that that in 1 week you will (on average):
- Change 63 size 1 diapers
- Switch a dirty onesie 28 times
- Feed your baby 56 times
- Make 63 position changes (crib, swing, bouncer)
That’s 210 times during the week that we could be irritating our lower back, based on positions and the mechanics we are using! Holy!
2. Muscle Weakness
Next, let’s talk about muscle weakness and how it can play a role in your discomfort. During pregnancy, our body positioning goes through significant changes, making it tricky to properly activate certain muscle groups like the deep abdominal and glute muscles. This extended period of weakness can put a strain on the support system for your spine, leading to tension and discomfort in your back muscles.
To make matters more challenging, weak muscles can create imbalances within your body. Some muscle groups end up being overused while others are underused. For example, if your core muscles are weak and underused, you might find yourself slouching or hunching forward, putting excessive stress on your already overused low back.
Addressing targeted muscle weakness is key and helps restore balance to your body. When you focus on strengthening those weak muscles, you provide your spine with more support and relief from that nagging low back pain.
Regenerate response
Pro Tip: It is so important to strengthen your muscles postpartum, especially your core and hip muscles. Simple exercises like side planks, bridges, and transverse abdominal work can help strengthen your support muscles and make everyday tasks easier.
3. Posture Can Contribute to Back Pain in Postpartum
Mindful posture can work wonders in banishing that pesky back pain. Picture this: slouching or hunching forward with rounded shoulders disrupts your spine’s natural curvature and adds pressure to your back muscles. As a mom, you spend hours in specific positions, like breastfeeding or working at your desk. But fear not! Maintaining better posture throughout the day can do wonders for alleviating back pain. Find that sweet spot of alignment, distributing weight evenly and reducing stress on your hardworking back muscles. Oh, and let’s not forget the postpartum stance—standing with hips forward, which strains the low back and inhibits muscle support. By addressing posture and engaging your glutes and abdominal muscles, you’ll lighten the load on your back and feel amazing again. So, let’s straighten up, find your best posture, and bid farewell to back pain for good!
Pro Tips for Posture:
1. To maintain good posture, keep your back straight, your shoulders relaxed, and your feet flat on the ground. You can also use props like a lumbar cushion or a standing desk to support your back and alleviate tension.
2. Try standing with your body in a “stacked position” especially when holding your child. From the side, your shoulder should be lined up with your hip and knee, making a straight line in the body. For more tips download our “Must-Have Back Pain Relief Guide For Busy Moms” here.
**Being mindful of your body positioning and posture is a great way to start forming better habits and protecting your back throughout your day.
4. Relaxin Hormone
Ah, the wonders of pregnancy hormones! One of them, called Relaxin, deserves a special mention. This little hormone works its magic by relaxing your joints, cartilage, and ligaments, all in preparation for the miracle of childbirth. But here’s the thing—Relaxin doesn’t magically disappear once you’ve welcomed your bundle of joy. Oh no, it can stick around in your body for a good 6-12 months, and even longer if you’re breastfeeding. Now, while Relaxin is a helpful companion during pregnancy, it can also make your back a tad more vulnerable to injury and instability. We’ve got your back, quite literally. You can learn how to navigate this postpartum journey safely, with tips and techniques to support your back, minimize the risks, and keep you feeling strong. So, let’s embrace the power of knowledge and make sure those Relaxin-induced adventures don’t lead to any unwanted back troubles.
Pro Tip: By retraining and strengthening your core muscles, you can help provide stability during periods of increase laxity – win!
5. Back Fatigue
Oh, back fatigue, that all-too-familiar companion, especially for busy moms like you. Those repetitive movements and prolonged activities, like rocking your baby to sleep, can really wear out your back muscles. Fatigue sets in, and your body starts sending signals of discomfort and pain, urging you to take a rest. But here’s the thing: back fatigue goes beyond mere discomfort. It can lead to strains, injuries, and unwelcome muscle spasms that can throw your back into a painful lock-up. Not to mention the impact it has on your posture and overall body balance, increasing the risk of injuries. By learning proper techniques to alleviate back fatigue and minimize risks, you’ll regain your strength and resilience. Let’s bid farewell to tired and strained muscles, embrace proper posture, and unlock the potential for a pain-free, energized you!
Pro Tips:
1. It is so important to take breaks, change positions frequently, and avoid overexerting yourself. Strengthening can also help to support you back and increase your muscle endurance.
2. It is so important to ensure that you are using the right equipment, such as a stroller or baby carrier, to distribute weight evenly and reduce the strain on your back muscles. By taking proactive steps to prevent back fatigue, you can reduce the risk of back pain throughout your day.
Treating Postpartum Back Pain
If postpartum back pain has been cramping your style, it’s time to take charge and kick it to the curb. While it may be a common issue, it doesn’t have to define your life! By gaining a deeper understanding of what’s causing your back pain and arming yourself with the best tips and techniques for relief, you can regain control and get back to feeling your absolute best. Remember prioritizing your health and well-being is a necessity! So, let’s rise above the discomfort, embrace self-care, and savor every beautiful moment with your little one. Your journey to a pain-free, joy-filled life starts now. You’ve got this!
